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Athlete Date Sort Location Workout Name Description Results
Paul Wernke 02/16/2014 CFSF CrossFit wod 7:00 AMRAP
5 sub- 1:30/500-m pace pulls on C2 rower
315 pound Deadlift

1:43 pace pulls and 215 pound Deadlift for women.		 53 reps
Performed as RX
Paul Wernke 02/14/2014 CFSF CrossFit wod 3 rounds:
2 minutes row
2 minutes rest
First rest period perform max reps of 95 pound Thruster. Second rest period max reps of 95 pound Power snatch. Third rest period max reps of 95 pound Clean.		 134 reps
Performed as RX
Paul Wernke 02/13/2014 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 365 lbs
195 lbs
405 lbs
Performed as RX
Paul Wernke 02/12/2014 CFSF CrossFit wod 2 minutes row
2 minutes Pull-ups
2 minutes row
2 minutes Burpees
2 minutes row
2 minutes GHD sit-ups		 146 reps
Workout Scaled
Paul Wernke 02/10/2014 CFSF CrossFit wod Three rounds:
115 pound Push press, 21 reps
15 foot Legless Rope climb, 3 ascents
27 GHD Sit-ups		 17m 42s
Workout Scaled
Paul Wernke 02/05/2014 CFSF CrossFit wod In front of a running nine minute clock:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees		 100 reps
Workout Scaled
Paul Wernke 02/04/2014 CFSF CrossFit wod 50 Pull-ups
115 pound Squat Clean, 50 reps
50 Pull-ups		 17m 00s
Workout Scaled
Paul Wernke 02/02/2014 CFSF CrossFit PR 3 Attempt PR's
1RM Front squat
1000 meter row
Ring Dips		 275 lbs
3:24 lbs
Performed as RX
Paul Wernke 02/01/2014 CFSF CrossFit PR 2 Attempt PR's
1RM Deadlift
1000 meter row
Pull-ups		 405 lbs
lbs
3:31 lbs
lbs
10 lbs
Performed as RX
Paul Wernke 01/31/2014 CFSF CrossFit PR 1 Attempt PR's:
1RM Overhead squat
1000 meter row
Ring Dips		 195 lbs
3:26 lbs
Performed as RX
Paul Wernke 01/24/2014 CFSF CrossFit wod Deadlift 1-1-1-1-1 225-275-315-395-315 lbs
Performed as RX
Paul Wernke 01/23/2014 CFSF CrossFit wod Trainer's choice
Ascending Ladder
On the minute, every minute until reps cannot be completed within the minute.
Hang power clean, 95/65
Bar facing burpee		 6m 00s
Performed as RX
Paul Wernke 01/21/2014 CFSF CrossFit wod 20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups		 3 rounds 13 reps
Workout Scaled
Paul Wernke 01/20/2014 CFSF CrossFit wod Rowling 1.00 mi
Performed as RX
Paul Wernke 01/19/2014 CFSF CrossFit wod 7 rounds:
15 GHD sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & jerk, 10 reps		 27m 00s
Workout Scaled
Paul Wernke 01/16/2014 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 375 lbs
205 lbs
425 lbs
Performed as RX
Paul Wernke 01/15/2014 CFSF Marguerita 50 reps for time:
Burpee/Push-up/Jumping-jack/Sit-up/Handstand		 41m 08s
Performed as RX
Paul Wernke 01/13/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps of:
Back extension
GHD Sit-up
135 pound Overhead squat		 22m 50s
Workout Scaled
Paul Wernke 01/12/2014 CFSF CrossFit wod Four rounds:
1000 meter row
:90 rest		 20m 05s
Performed as RX
Paul Wernke 01/11/2014 CFSF Cindy XXX 20:00 AMRAP
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats		 259 reps
Performed as RX
Paul Wernke 01/09/2014 CFSF CrossFit wod Five rounds:
400 meter run
dumbbell clean and jerk, 21 reps		 32m 50s
Performed as RX
Paul Wernke 01/08/2014 CFSF CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 8 rounds 7 reps
Workout Scaled
Paul Wernke 01/07/2014 CFSF CrossFit wod Three rounds:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups		 22m 35s
Workout Scaled
Paul Wernke 01/05/2014 CFSF CrossFit wod 95 pound Back squat, 50 reps
50 GHD sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD sit-ups		 19m 24s
Workout Scaled
Paul Wernke 01/04/2014 CFSF CrossFit wod 155 pound Snatch, 9 reps
2000 meter row
155 pound Snatch, 15 reps
1000 meter row
155 pound Snatch, 21 reps
500 meter row		 26m 05s
Workout Scaled
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